Hello, I'm training for a half-marathon and am following one of the RW training plans. The description of yesterday's run confused me a bit because it said:
10 minutes easy, 3 x 7 minutes continuous hills (45secs up/45 secs down), 10 mins easy
It's the middle bit I'm not clear on....why not just say 21 minutes continuous hills? Or was I supposed to do something inbetween each 7 minute set? In the end I took a minutes break between each set to stretch as I had an Achilles problem last year and don't want any reoccurrence but I don't know if this is OK.
Help! I am running the Cardiff Half on 6th October. I have only run a half once before which was in 2005, pre-kids (time 2:01). I am a regular runner (a couple of 10ks this year) and my training was going fine (I was up to 14k at the end of July) but have just had 2.5 weeks of camping with my OH and the kids in France and although I took my trainers I didn't do a single step of running.
Have done a couple of small runs (about 5k in the last 2 days) just to remind my muscles what to do, but now I want to step my training up so that i can get as close to (and preferably better) my time from 8 years ago.
What should my strategy be? I'm thinking hill work, but how quickly should i up the distances I cover? Obviously I want to avoid injury at all costs. I can train 3 or 4 times a week (plus do some yoga, foam rolling etc at home).
My husband injured his calves about 2 years ago and despite loads of investigation (including seeing a specialist surgeon) and physio they are still really tight and he pulled one again 2 weeks ago after just a mile of a run. He has had good periods (he managed to train for an complete an off-road sprint triathlon!) but is finding it very frustrating.
He has bought a foam roller (on the suggestion of a physio) but isn't sure how often he should use it and how many "rolls" he should do each session - especially as he finds the rolling quite painful.
He is off to see a physio again next week, but i just wondered if anyone out there in lovely runnersworld can offer any advice?